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Weight Loss: Three Things You Need to Know

Joseph Coupal - Tuesday, May 15, 2018

FieldHouse, Sudbury, MACardio work, strength training and counting calories and macronutrients (protein, carbs and fat) are the three big components of weight loss. You should be doing all three, but each of these is not created equally when you’re trying to lose weight.

Here’s how you should rank these three elements to achieve your weight loss goals:

1. COUNTING CALORIES AND MACROS

Logging your food is one of the most important components of weight loss. Figure out what a safe calorie deficit is for you, follow these guidelines consistently and the weight should come off. Make sure to readjust your daily goals as you lose weight.

Diets or any eating that is non-nutritious is not recommended, but the idea of eating less by being aware — by counting your calories — means it’s unlikely you’ll overeat.

Technically, you don’t have to exercise to lose weight. But, this approach isn’t optimal for overall health. Counting your calories and macros is vital for weight loss, but it takes more than that to be strong and healthy. Keep in mind, we are organisms that are dependent upon work — or, in other words, exercise.

2.  BUILDING STRENGTH

Strength training is the best form of exercise you can do, no matter your age or whether you are trying to lose weight. While not everyone loves the weight room, the return on investment — denser bones, stronger ligaments and tendons, better posture and, most importantly, more muscle to burn calorie — is incredible.

Your strength has a direct effect on how you interact with your environment. The stronger you are, the easier daily tasks become, such as climbing the stairs, carrying a full laundry basket and raking leaves. Strength train for the future: Preserving muscle for your 50s and beyond will help delay the need for assistance with everyday activities. Did you know that many people who have to check in to assisted living homes do so because they are unable to get off the toilet, open a door or dress themselves? Muscle is what keeps us moving, and it needs to be fed a steady diet of weight training. An optimal, efficient way to strength train: complete compound exercises like squats, shoulder presses and deadlifts two to three days a week.

3. CRANKING OUT CARDIO

Cardiovascular exercise is often thought of by the mainstream media and even some doctors as the best way to lose weight. It’s not. That’s not to say that it isn’t important, it’s just not at the top of the list.

Being balanced is a better idea, so do some sort of conditioning work, whether it’s running on a treadmill, riding a spin bike or pushing a sled. Twice-weekly sessions of 10–20 minutes of lung-scorching, high-intensity interval training is a great goal. You can do these types of workouts at the end of your strength-training sessions or on the days in between.

Another option is to do low-intensity, steady-state cardio. It’s the perfect place to start if you are new to the exercise game or in the early stages of losing weight. Walking or using a recumbent bike are also acceptable for such workouts. Try doing this two times per week.

Remember: The best place to start when trying to lose pounds is counting calories. Make sure your daily caloric allowance is a safe deficit. Even if you don’t count your daily macros, your body does. Adding strength training will help you maintain your muscle mass for today and for the future. And, since no one likes to feel winded walking up a flight of stairs, round out your program with cardio conditioning work. Good health comes at a cost: time, energy, money, sacrifice and hard work. Keep in mind that the cost is even greater if you don’t commit.

For more weight loss tips, contact the FieldHouse in Sudbury.

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Personal Training for Summer Weight Loss

Joseph Coupal - Tuesday, April 24, 2018

FieldHouse, Sudbury, MAHere are some fitness training tips to help you get the body you want by this summer.

1. You can’t out-train a bad diet. Start eating fresh and home cooked foods and eliminate fast food immediately.

2. Be smart when eating out, make the right choices; order extra veggies instead of the rice or pasta or potatoes that may come with your entrée.

3. Drink water. A dehydrated body will not lose fat. Shoot for 50% of your bodyweight in ounces. If you weigh 150 lbs, try to drink 75 ounces of water.

4. To burn the most fat in the least amount of time do full body circuit training workouts with minimal rest in between.

5. Don’t take fat loss advice from just anyone.

6. Your thoughts dictate your actions and your mindset. Focus on what you want (Nice abs, tight and toned legs and arms) rather than what you don’t want.

7. Doing exercise with someone else, like a personal trainer or a friend, is one of the best ways to stick to a workout program.

8. Always make sure your exercise program is constantly changing in some way so your body never hits a plateau. This means changing the intensity, adding more weight or doing more reps. Bootcamps and interval training are great for this.

9. Aim for 4-6 meals a day spread out every 2-3 hours.

10. Seek a personal trainer to help you achieve your goals especially in areas you are weak in.

11. Turn off the TV and go for a walk.

12. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. Don’t become complacent.

13. It takes way more energy to be positive than negative. Choose to consciously be optimistic and positive and you will attract more good things in life to you. 14. Find alternative ways to stay active that are fun for you and others

15. Comfort zones are meant to be broken out of. Performing uncomfortable tasks, activities and new habits will help you create more confidence in yourself and the self-esteem to keep losing weight and working hard.

16. Try to get 7-9 hours of sleep each day.

17. With a Heart Rate Monitor you check out how many calories you burn every workout. This is a great way to monitor your intensity and make sure you are “bringing it” to each and every workout!

18. If you track your food intake and control your calories you will inevitably lose weight.

19. When working out for fat and weight loss stick with compound exercises that hit multiple muscle groups such as a squat and press, pushups and lunges and curls.

For more information or assistance with your weight loss and fitness goals, contact The FieldHouse in Sudbury.

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